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READY TO PLAY
Players should bring with them to every training session the following:
- Inflated ball.
- Their own cool water (cool water is absorbed faster).
- Shin guards.
- Cleats and indoor shoes (be prepared for the weather).
- Tape.
- Extra shoe laces.
- Emergency phone #'s.
- A complete change of clothes (especially socks).
- Keepers, bring your gloves, shirt and long pants in case the field is
poor.
In short, you should be ready for anything! Put these items in your bag the
night before your session so that you do not have to hunt them down and thus be
late for training the next morning! Be at practice 10 - 15 minutes early, in
time to get your gear on so that you are ready to start on time.
PRACTICING ON YOUR OWN
The best thing that you can do is get your friends together, set up a field,
choose sides and play. Sometimes, invite players that are older than you, and
better. The most important thing is that you play, whether it is 1 v 1, 2 v 2, 4
v 4, or even 2 v 3, it doesn't matter, just play. If you can not get others to
join you, spend as much time with the ball as you can. Find a wall to kick
against, invent juggling games for yourself, try to chip a ball into a garbage
can from various distances, be creative, have fun. Above all, realize that it is
not up to your coach or your parents in order for you to get better. You have to
claim responsibility for your own development. Once you realize how much fun it
is to play the game with skill, you may never want to stop!
^TOP^
Nowadays, nutrition is a hot topic in both sports and
everyday life. It must be emphasized that the weight of a soccer player is not
an important factor in his performance. Instead of concentrating on reaching an
ideal weight, it is wiser to work on healthy eating habits.
Fat: Soccer players burn a lot of calories but fat
should still be minimized in an athlete's diet, mainly because it is not an
efficient provider of energy. Although there is a lot of energy stored in fat,
in long duration sports, like soccer, the body fuels itself mainly from Glycogen
(found in Carbohydrates.)
Carbohydrates: As with most aerobic sports, the
ideal meal for a soccer player must be rich in Carbohydrates. Before matches or
important events, it is recommended to increase Carb intake and decrease
Proteins. Consuming meals consisting primarily of Carbohydrates has been shown
to improve endurance and overall performance. Flour and starch-based foods are a
good source of Carbs.
Examples: bread, potatoes, pasta, cereal, low-fat dairy
products
Proteins: Proteins are essential for the
regeneration of muscles and tissue. It is important to regularly integrate
Protein into meals, but the amount must be kept it in small portions. In an
athlete's diet, not more than 10% of all calories should come from Protein. As
mentioned above, Carbs are the primary source of energy in soccer whereas
Protein is simply used for cell replenishment. Pre-game meals should not contain
much Protein.
Examples: meat, eggs, nuts
Water & Sports Drinks: During matches or practice,
your body will lose a lot of water. To keep it hydrated it is best to drink
water (even if you don't feel like it) frequently in small portions. Many sports
drinks have flooded the market in the past few years. They contain Carbohydrates
and claim to potentially improve your performance. In practice, sports drinks
would have the same effect as water, if the player using them has been eating
right.
^TOP^
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